Learn to Lift to Reduce the risk of Osteoporosis

Bone is a living tissue it is constantly broken down and replaced. When we are young, bones grow and renew very quickly. We reach peak bone mass in our mid to late 20s. It is important to eat healthily and exercise when we are young to build strong bones. During our 30s and 40s, bone loss is about the same as bone breakdown. But from mid-40s onwards, bone loss begins to accelerate.

Bone loss is a normal part of ageing; however, it is important to take steps to maintain our bone health. Osteoporosis occurs when bones become thin and weak due to a decline in bone density, making them at high risk of fracture.

It is essential to incorporate weight-bearing exercises into your exercise regimen to help maintain bone density and reduce the risk of osteoporosis. This should be strength exercises that focus on strengthening at risk areas such as hips, spine and wrists. As well as cardiovascular exercise, where you bear your weight, such as walking or running. Exercise can also help reduce the risk of falls which reduces the risk of fractures in those with low bone mineral density.

Nutrition is also essential. A diet rich in calcium and Vitamin D is important for bone health. Plus increase your protein!

Dairy products and green vegetables, such as kale and broccoli, are excellent sources of calcium. Sunlight is the best way to get Vitamin D although between October and April the sunlight does not contain enough UVB radiation for the skin to make Vitamin D. Oily fish and eggs are dietary sources but supplementation is recommended for most during the winter months and if you have dark skin or don’t get outside much or cover up when outside you may need to consider supplements all year round.

Here at Kate Campbell Fitness, Shannon is our program designer for older adults and a Move Well therapy program.movement sports therapist. If you would like to know more, do get in touch. Read more about our Move Well therapy program.

Our older adult learn-to-lift classes on Tuesdays and Thursdays are popular, and gym circuits are a fantastic addition to PT or gym sessions. Dom makes them incredibly fun, and you will learn techniques to enhance your strength.

Download the Kate Campbell Fitness Booking App to easily book your sessions. If you are new to the gym register for a free Trial

View our timetable here.